Summary: This workout is designed for the warrior within. As a fast-paced, no nonsense workout, transitions are quick and the movements are challenging. If you are looking for the optimal high intensity workout to fit your schedule, inTENsity is it. The grind is real with this one.
Time: 10 Mins.
Burpee (10 Reps)
Stand with your feet shoulder-width apart and your arms at chest height. Drop the hips as if you are going to sit in a chair and lower the body until your thighs are parallel to the ground.
At full depth, place the hands on the ground and shift the body weight forward. "Hop" the legs back into a plank position. Do a push-up.
"Hop" the legs forward to return to a squat position, bringing the hands off of the ground. Push through the toes into full extended jump with the hands resting at shoulder height. Land in squat position for next rep.
Clean (10 Reps)
Standing in quarter squat position with hands at shoulder width at the shins. The feet are slightly wider than shoulder width apart and toes pointing out slightly. The band is in front of the body. Extend the hips and the knees while keeping the arms rigid downward.
As the hands pass the knees, thrust the hips forward and slightly bend the knees to avoid locking them. Quickly extend the hips and knees and stand up on the toes. Keep the hands as close to your body as possible.
When the lower body is fully extended, shrug the shoulders upward rapidly while maintaining rigid arm position. As the shoulders reach their highest elevation "break" your elbows. Continue to pull the hands as high and as long as possible.
Flip the wrists so the palms are facing inwards and "catch" the weight that is applying force downwards. Simultaneously, flex the hips and knees into a squat position. Keep elbows at hand height. Finish the movement with a front squat.
X Jacks (10 Reps)
Start with feet at shoulder width and hands at the hips and the band crossed in front.
Jump into the air about 5 inches, bringing the feet out to hip width+2 position. While in the air, pull hands up to shoulder level (crossing high pull).
Upon landing, slightly bend the knees into a quarter squat position and bring the feet back and hands back to original stance.
Ski Jump (5 Reps Each)
In all-4-up position on hands and feet. Form a straight line from head to feet.
Keeping the feet together, jump them up and to the outside of the right hand. Keep the hands in place and engaging the core.
Jump them back to the original plank position. Jump the feet up and to the outside of the left hand and back to plank again. Jump them back to the original plank position.
Squat Lift (10 Reps)
Engage the core. Initiate movement from the hips. Position the band up the front side of the body.
Drop the hips as if you are going to sit in a chair. As you lower the body, lift the arms up. Keep the arms rigid and hinge at the shoulders. The arms should be locked out in "I" formation at the bottom of the squat.
Push through the heels and bring the body into standing tall position while hinging the arms back into starting position.
Side Plank Reach-Under (5 Reps Each)
Positioned up sideways on forearm and downside foot. Form a straight line from head to feet. The top hand is extended to line up with down arm.
Reach the band hand under body as if attempting to grab something behind the body. Follow the band hand with the eyes. Hold underneath for 1 count. Return to starting position in controlled manner.
Russian Twists (10 Reps)
Sit with the back off of the ground at a 45 degree angle. The legs are bent in with feet off of the ground. Hold the hands together at the front of the chest.
Rotate the hands as far as you can towards the ground. The eyes follow the hands the entire movement. Return to starting position in controlled manner.
Push-up with Rotation (5 Reps Each)
In all-4-up position on forearms and feet. Form a straight line from head to feet. The band runs down the front side of the body. The hands are at shoulder width.
Steadily drop the body while remaining rigid until hovering above the ground.
As you approach full arm extension on the way back up, push up onto one arm and twist to the side. Extend the up-arm in line with the down arm. Hold for 1 count. Return to starting position in controlled manner.
Groiner (5 Reps Each)
In all-4-up position on hands and feet. Form a straight line from head to feet. Lift and bring one foot up next to the same side hand.
Hop the up foot back to original placement while simultaneously hopping the opposite up next to its same side hand.
V-Up (10 Reps)
Lie on the back with the arms above the head and legs extended. The band is behind the back.
Simultaneously bring the arms and legs to 90 degrees, meeting in the middle. Keep both the upper and lower body rigid, only hinging at the hips. Return to starting position in controlled manner.